How to ease anxiety with the ‘54321’ mindfulness trick.

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When anxiety threatens our peace of mind, it can be difficult to stay in the moment. But one mindfulness tool has the ability to pull our brains free from anxiety by grounding us back in the present.

The “5-4-3-2-1” tool is a simple yet highly effective method for regaining control of your mind when anxiety threatens to take over – and it consists of a little more than just counting backwards from five.

Rather, the tool helps bring us back to the present by relying on our five senses – sight, sound, touch, smell, and taste.

The first step encourages those suffering in a moment of anxiety to look around at their surroundings and identify five things that they can see at the moment.

Next, identify four things you can hear, three things you can feel – which can be anything from your feet in your shoes to the sun on your face, then two things you can smell.

And lastly, one thing that you can taste – which can even be your tongue as long as you can taste it.

The steps can be done quickly – and the effectiveness of the tool has been widely backed by many psychologists

The trick, which relies on sensory awareness, brings your attention to your senses grounded in the present and counting the items interrupts the spinning of your thoughts. Apart from anxiety, it can also help treat depression and relieve stress.

So the next time you are feeling anxious, focus on what you can see, feel, and touch – and ignore the insecurities that exist inside your head.

Rachel x

 

Liebster Award Nomination: About The Award & A Bit About Me.

liebster award

I have been nominated for a Liebster Award, to be honest before my nomination I had never heard of the award, however I am so very touched and grateful that Isabelle thought of my blog and nominated me!

What is the Liebster Award?

The Liebster Award is an award that gives bloggers the power to recognize and nominate other blogs to gain exposure and increase blog traffic. Nominations are given all year, starting in January, and a winner is declared in December. This is an opportunity for bloggers to support one another as well as a chance for bloggers to gain recognition and a shout-out for their amazing content and hard work.

The Rules

  • Link to the following post in your post: https://theglobalaussie.com/liebster-award-2018/
  • Answer the questions given to you
  • Add questions for your nominees to answer
  • Comment on this post with a link to your Liebster Award post– Entries start January 1st and end December 25th 2018. The winner will be picked on December 31st.

The Instructions

  • Acknowledge the blog that gave it to you and display the award.
  • Answer 11 questions that the blogger gives you.
  • Give 11 random facts about yourself.
  • Nominate 11 blogs and notify them of their nominations. I choose to nominate as many people as I want. I also want to give my nominees this freedom, too.
  • Give them 11 questions to answer.

My 11 Questions from Isabelle 

Q: If you could be living in a different time period (like the Victorian era, the 70s etc.) what would best fit you?

A: 1960’s London because of it’s counterculture and revolution against social norms such as clothes, sex, music and other formalities.

Q: What is your favourite comfort food?

A: That’s a tough one! I love food but for comfort I would have to say Indian food. I love all the flavours, spices and being able to mix and match so many different dishes.

Q: What is a country that’s still on your bucket list and why?

A: Too many! But Australia probably tops the list because I like the laid back vibe and I think Australians have been more switched on to health and wellness for a longer period than here in the UK.

Q: What’s the last book you read?

A: The 5 languages of love by Gary Chapman. Highly recommend the book, even if you are not currently in a relationship.

Q: What’s one of your all-time favourite movies?

A: Probably ‘Untouchable’ directed by Olivier Nakache. It is based on a true story and depicts an unlikely friendship. Very uplifting and funny!

Q: What’s your favourite way to wind down (yoga, meditation,sleep etc.)?

A: All of the above mentioned! I also find gardening very therapeutic, I love walking along the sea front, which I am lucky enough to be able to do in Brighton. I get a huge amount of enjoyment from cooking and I like curling up with a good book.

Q: What’s the last picture of yourself you’ve taken? (paste here)

Daz & I

A: This photo was taken last December and it is of myself and one of my oldest and dearest friends, Daz.

Q: Do you feel your age, younger or older?

A: Sometimes older, sometimes younger. I think in many ways age is irrelevant.

Q: What song are you listening to right now?

A: Set the tigers free – Villagers.

Q: Had you heard of the Liebster Award before I nominated you?

A: No, I read your blog post and then Googled!

Q: What’s some life advice you want to give anyone out there that’s reading this?

A: Always and unapologetically be yourself. Life is too short to be anything but and by being your authentic self you will attract like minded people to share in your journey.

11 Random facts about me 

1 – I am a very curious person and love learning new things.

2 – As clichéd as it is, I would love to travel more! I visited Colombia a couple of years back and would return there in a heartbeat and then make my way across Latin America – just for starters!

3 – I am a vegetarian and I am also dairy intolerant.

4 – I am currently re-watching and slightly obsessed with Gossip Girl.

5 – Right now I am training to become an EFT Practitioner.

6 –  I have always wanted to learn to ride a motorbike.

7 – I have two sisters and a brother – all are younger than me.

8 – I love dogs and would love to have my own. I would rescue one from a shelter, as that is what my parents have always done.

9 – I love plants! I have so many houseplants and enjoy gardening.

10 – I have very eclectic music taste. All eras and genres and have even been described as a music geek!

11 – I wear glasses to help my eyes focus.

My Nominees

– https://veganandherbooks.wordpress.com
– https://fulfilledwellness.com/
– https://wendyjennings1610.wordpress.com/
– https://pinkiebag.com/
– https://staceybnaturalhealth.co.uk/tag/stacey-beattie/

Questions for my Nominees

1. If you could live anywhere in the world where would it be?

2. Who’s the last person you called?

3. What country is still on your bucket list, and why?

4. What’s the last movie you watched?

5. What’s one of your all-time favourite books?

6. What’s your favourite way to relax?

7. What’s your favourite food?

8. Do you feel your age or do you feel older or younger?

9. Had you heard of the Liebster Award before I nominated you?

10. What’s the best or most helpful piece of advice you have been given?

11. What advice would you give to anyone that’s reading this?

Rachel x

My Favourite Crystals For Healing.

By now most of you will know how much I love crystals and that I am a qualified Crystal Healer, I wanted to share with you a few of my favourite crystals to work with and their properties.

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Amethyst

The purple power stone of the earth, amethyst allows us to relax our minds, enabling us to meditate at a deep level. It protects us from others’ thought forms and any negative energies that could intrude on our own private space.

Amber

Amber has important healing properties and is a stone of purification. Amber cleanses the mind, body and spirit as well as the aura and one’s environment. It helps to combat disease, healing and renewing the nervous system.

Rose quartz

The gentle, pink translucent form of quartz, this is an important stone for the heart chakra, and for giving and receiving love, which is most important when we work with others. It helps to dissolve all burdens and traumas.

Smokey quartz

This stone, which is the colour of frozen smoke, is an excellent grounding device which is often used at the end of a healing session. It helps to relieve stress and anxiety, disperses fear and lifts depression and negativity, encouraging positive thoughts and actions.

Clear quartz

This is known as the master healer and can be used to stabilise any chakra and to bring clarity to meditation and dreams. It increases our energy fields because of its powerful vibrational ability. Clear quartz is particularly beneficial in healing headaches and drawing out pain from other parts of the body.

Rachel x

A Beginners Guide To Meditation

Meditation has proven health benefits and has been shown to reduce addictive behaviour and improve your relationship with yourself and others. Many of us struggle to find the time or motivation to meditate, but this need not be the case. It can be done any time and anywhere.  

 

FOCUS ON YOUR BREATH

The moment you move your attention from your thoughts to your breath you have started meditating. Begin to feel your breathing by observing the sensations that arise in the nostrils, chest, diaphragm or abdomen as you inhale and exhale. Your breathing is always available for you to use as a meditation, wherever you are and whatever you are doing.

OBSERVE SENSATIONS

As well as being aware of the feelings you experience as you breathe begin to notice other sensations that arise. Take a little journey around the body, making sure to cover every part. What can you feel in each area? You may feel hot or cold, tension, aches, tingling, perspiration or heaviness. The list is endless. But try not to label any sensations that you find; simply observing them is good enough.

DON’T EXPECT ANYTHING TO HAPPEN

Meditation is the opposite of excitement. When we are excited we are anticipating something in the future. When we meditate we are simply being in the present moment, here and now. Do not expect some flash of insight or transcendental moment of enlightenment. Simply be with the sensations that are arising for you now. Stop searching for anything.

DO NOT JUDGE THE SENSATIONS

Accept every sensation that arises anywhere in your body with equanimity; no sensation is good or bad. If we judge our sensations then we will begin to crave those sensations that we label ‘good’ or generate aversion towards ‘bad’ or ‘painful’ sensations.

DO NOT REACT

Allow aches and pains to be there and move your attention to observe another part of the body. You may even find that some time later that ‘unbearable’ sensation has completely disappeared.

STOP LISTENING TO YOUR THOUGHTS

People say “I can’t meditate because I can’t stop thinking”. Want to know a secret? Nobody can. Every time you notice that you have stopped meditating and are thinking again, move your attention away from thought into feeling breathing sensations in the body. You have started meditating again. You’ll probably need to do this many times in just a few minutes.

START LOVING YOURSELF

As you spend more and more time observing bodily sensations, you’ll begin to notice which thoughts cause you to feel negative, unpleasant sensations in the body. Start turning angry or hurtful thoughts into loving thoughts and feel the difference these make in your body.

SET A TIMER

Once you start to see the benefits that meditating brings to your life, start making more time to do it. Set a timer (for ten minutes initially) and do not stop your meditation until the buzzer rings. Of course there will be times during the ten minutes when you will go off into the world of thought, but that’s okay. Every time you notice you are thinking, move your awareness away from thought and back into the body.

The more you practise meditating, the more able you will be to resist the temptation to listen to your own mind’s endless chattering.

Rachel x

Sukin Body Contouring Creme

Sukin Body Contouring Creme is one of my must have products!

It has a blend of Stevia and Mate leaves to help reduce the appearance of cellulite and keep skin looking smooth and toned. Infused with a combination of detoxifying Kale, Spirulina, Chlorella and Parsley, their contouring crème is antioxidant and vitamin rich with Moringa Oil and Black Seed extract to help nourish the skin. Coenzyme Q10, Coconut Oil, Macademia and Shea Buttet replenishes the moisture barrier and skin is left looking radiant.

Rachel x

 

Please note I was not paid to endorse this product.

 

doTERRA Peppermint Essential Oil

I am currently obsessed with doTERRA’s Peppermint oil! The high menthol content really does set it apart from others in terms of quality.

The health benefits of peppermint oil are endless, so here are just a few.

  •  Promotes healthy respiratory function & clear breathing.
  •  Helps to  reduce bloating, gas & indigestion.
  • Apply to temples to soothe tension headaches.

Uses

  • Use a drop of Peppermint oil with lemon water to make a healthy mouth wash.
  • Add a drop your favourite smoothie recipe for a refreshing twist.
  • Place one drop in the palm of your hand with one drop of Wild Orange and one drop Frankincense and inhale for a pick me up.

Directions for use

Diffusion: Use three to four drops in a diffuser of your choice.

Internal ingestion: Dilute one drop to 118ml liquid.

Topical application: Apply one to two drops to desired area. Dilute with a carrier oil to avoid any skin irritations.

Precautions

Possible skin sensitivity. Consult your GP prior to ingesting and keep out of the reach of children.

Rachel x

 

Please note I was not paid to endorse doTERRA products in any way.